![]() |
|
Register | FAQ | Members List | Calendar | Search | Today's Posts | Mark Forums Read |
![]() |
Thread Tools | Display Modes |
#21
|
||||
|
||||
![]() Type of protein, total protein amount was too low, huge activity level. They needed at least double that protein intake as a starting point. RDA doesn't cut it.
|
#22
|
|||
|
|||
![]() You were asking for feedback on the ERFL diet, and here is some!
After reading the research initially 2 years back I was intrigued, but who has 4 days to do this? then over the summer I found myself with 4 days without kids and husband in beautiful Switzerland with lovely hiking environment and thought "why not" Background: 50 year old peri-menopausal female Tracking weight since 1997 using "hackers diet online" Average weight pre-pregnancy / children: 54kg Average weight post-pregnancy: 60kg Weight gain in 8 months since turning 50 and recommencing full time work: 6kg Height: 160cm Starting date: 6 July 2016 Walking: Day 1: 23km Day 2: 32km Day 3: 33km Day 4: 23km (see attached garmin report) Diet: The dietary guidelines were a little obscure and difficult to understand, so I just stuck to 2 or 3 protein based meals, eggs, white fish, fatty fish, and some vegetables, mainly broccoli, lentils. To be honest I completely lost my appetite by the 2nd day and I was walking so many hours I didn't have much time for anything besides walking and sleeping and reading. Results: Month prior: around 66-66.6kg Day 1: Weight: 65.4kg, Bust 98cm, waist 80cm, hips 104cm Day 30 (today) Weight: 63.3kg, bust 97cm, waist 76cm, hips 101cm No idea about "fat loss" I had my tanita scale and it said 37% BF in beginning and it's now around 33% but I know how much crap that is depending on how hydrated you are - so don't take that for gospel. The loss of centimetres seems to indicate fat loss. Findings: * Walking that much day after day is TEDIOUS even if you're in a very beautiful environment with ample opportunities for wonderful walks. I needed to split up the walking over the day and listened to hours of audiobooks and podcasts. Had zero muscle pain / aches etc. but did develop some blisters on my toes (downhill slopes!) Could be because I do walk 5-10km per day usually anyway. After the 4 days I seriously lost the motivation to walk at all let alone the recommended 10,000 steps. I'm back to 'normal' again now - 5-10km per day and it's way more enjoyable. * Had very little appetite or interest in food in the 4 day period or even much afterwards * As long as I stay away from refined carbs (pizza / pasta/ bread / chocolate) after the 4 days the weight loss has continued, (I see spikes on the day after I indulge) despite the fact that I reverted to 'normal' eating afterwards - with the caveat that I cut out snacking between meals, had 3 meals a day and my carbs were mainly vegetables and fruit with the exception of an occasional potato, & 1 or 2 ice-creams in the month. I was planning to move into your Rapid Fat Loss diet after the 4 days, but then decided life was too short, I'd lose the desire to live, and that the chances of binging on it were too great. So 'flexible' dieting was a better option. * in women, weight loss is not linear - very hormonal cyclical, and hormonal craving food related (which is why I wanted to do this, because so few studies done with women) - I see a jump up in the days when I was PM and craving more calories. Conclusion: Yes it does work. Yes it's a great kick-start to something more sustainable. But it takes time and patience and it's boring. And what will the longer term outcome be. |
![]() |
Thread Tools | |
Display Modes | |
|
|